Supine Figure Four Stretch
Primary
Stretching
Secondary
Glutes, Piriformis, Hip Rotators
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
Supine Figure Four Stretch
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The supine figure four stretch is a lying-down version of the classic piriformis stretch that targets the glutes and deep hip rotators. By crossing one ankle over the opposite knee and pulling the thigh toward your chest, you create external rotation and flexion that stretches muscles often implicated in sciatic-type symptoms.
When to use it
Include after lower body workouts or when glutes feel tight.
Who it's for
Anyone with hip tightness, runners, and those experiencing piriformis-related discomfort.
Keep your head and shoulders flat on the floor—there is no need to crunch up. Thread your hands through the "window" created by your crossed legs to grab behind the thigh. Pull gently and progressively, allowing the glute muscles to release over time rather than forcing.
What muscles does the Supine Figure Four Stretch work?
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Step-by-step: Supine Figure Four Stretch
- 1
Lie on back with both knees bent.
- 2
Cross one ankle over opposite knee.
- 3
Thread hands through to grab thigh.
- 4
Pull thigh gently toward your chest.
- 5
Keep head and shoulders on floor.
- 6
Hold stretch then switch sides.
What are the best tips for the Supine Figure Four Stretch?
Excellent for glute and piriformis release.
Keep head relaxed on floor throughout.
Pull gently, let muscles release over time.
When to Use the Supine Figure Four Stretch
Use after running, cycling, or any hip-dominant activity—hold 45-60 seconds per side. This stretch is particularly valuable for those with piriformis tightness or sciatic discomfort. Include alongside hip flexor and hamstring stretches for comprehensive hip mobility.
Mistakes to watch for on the Supine Figure Four Stretch
Pulling too aggressively.
Isometric holds like the Supine Figure Four Stretch build strength at specific joint angles. This mistake changes the angle and reduces how hard your Gluteus maximus has to work. Lock into position and hold it.
Lifting head off the floor.
Craning your neck during the Supine Figure Four Stretch compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Tensing shoulders during stretch.
Without proper shoulder positioning during the Supine Figure Four Stretch, your Gluteus maximus can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Who should do the Supine Figure Four Stretch?
Anyone with hip tightness, runners, and those experiencing piriformis-related discomfort.
How to Program the Supine Figure Four Stretch
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 holds of 45-60 seconds each side.
What are good alternatives to the Supine Figure Four Stretch?
Pigeon Pose
Piriformis Stretch
Seated Hip Stretch
Other Variations
- Standing Figure Four
- Seated Figure Four
Frequently Asked Questions About the Supine Figure Four Stretch
The Supine Figure Four Stretch primarily targets the Gluteus maximus, Piriformis, making it an effective exercise for stretching development. Secondary muscles worked during the Supine Figure Four Stretch include Deep hip rotators, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
Yes, the Supine Figure Four Stretch is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Anyone with hip tightness, runners, and those experiencing piriformis-related discomfort. Start with lighter weights to master proper form before progressing.
For the Supine Figure Four Stretch, the recommended approach depends on your goals. 2-3 holds of 45-60 seconds each side. For strength, use 30 sec holds. For muscle growth, perform 45 sec holds. For endurance, complete 60-90 sec holds.
Yes, the Supine Figure Four Stretch can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting stretching.
Good alternatives to the Supine Figure Four Stretch include: Pigeon Pose, Piriformis Stretch, Seated Hip Stretch. These exercises target similar muscle groups as the Supine Figure Four Stretch and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Pull gently.
- Keep breathing.